Case Study #$1$:

Ben is a $42$ year old owner of a website design company. Before starting his company $8$ years ago, he used to be very active lifting weights $2x$ a week and running on the weekends. He now finds that he only has time to play rugby $2x$ a week after work because he typically works $8-10$ hours per day. Lately he has been noticing that he feels a dull ache in the center of his right knee after rugby. Ben would like to start working out in the weight room again because he feels that he is not doing enough. He would also like to run a $10km$ race in the next year. His main concern is time and his knee. He has also started to notice that his once in$-$shape, toned body is starting to feel flabby. He would like you to set him up on a program that he can do a few times a week.